Garlic Broccoli on Cauliflower Rice

Garlic Broccoli on Cauliflower Rice

Course: Dinner, Lunch
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2
Calories: 338 kcal

This meal is so simple and is a staple for me. The nutrient dense broccoli on the light and fully cauliflower rice blends well with the garlic.



For the Broccoli:

  • 2 cup brocolli (chopped into florets)
  • 3 tablespoons extra-virgin olive oil
  • 2 cloves garlic (crushed)
  • 1/2 cup pumpkin seeds
  • 1 tbsp lemon juice
  • salt (to taste)

For the cauliflower rice:

  • 2 cup Cauliflower (chopped into florets)


  1. Put the cauliflower florets into a food processor and pulse a few times until it turns into tiny rice sized granules. Put aside.
  2. Place a pan on medium high heat and pour in 1 tbsp of the olive oil, crushed garlic and pumpkin seeds. Heat for a few minutes to toast the pumpkin seeds and release the flavor of the garlic.

  3. Add the broccoli to the pan and stir fry for about 5 minutes.

  4. Add the lemon juice and salt and stir fry for another 2 minutes.

  5. Serve on immediately with the raw cauliflower rice and drizzle 1 tbsp of olive oil over the top of each serving.

Recipe Notes

Feel free to swap the broccoli out for other low carb vegetables. Sometimes I'll fry up 1/2 cup mushrooms and 1/2 cup of zucchini with the meal in place of the asparagus. Eat a variety of vegetables in your diet.

Also be generous with the garlic as it functions as the primary flavor. If you want to add/reduce the calories just adjust the added olive oil.

You can also swap out the pumpkin seeds for Hemp Seeds or another seed if you like.

Nutritional Information:

Calories: 338, Fats: 29g, Protein: 9g, Net Carbs: 9g

Nutrition Facts
Garlic Broccoli on Cauliflower Rice
Amount Per Serving
Calories 338 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 4g 20%
Sodium 64mg 3%
Potassium 736mg 21%
Total Carbohydrates 14g 5%
Dietary Fiber 5g 20%
Sugars 4g
Protein 9g 18%
Vitamin A 11.3%
Vitamin C 165.6%
Calcium 7.9%
Iron 14.7%
* Percent Daily Values are based on a 2000 calorie diet.

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